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Blackberry juice vs. Pomegranate — In-Depth Nutrition Comparison

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How are blackberry juice and pomegranate different?

  • Pomegranate has more fiber and folate than blackberry juice.
  • Daily need coverage for fiber for pomegranate is 16% higher.
  • Blackberry juice contains 2 times more Magnesium than pomegranate. While blackberry juice contains 21mg of Magnesium, pomegranate contains only 12mg.
  • Blackberry juice has less sugar.

Blackberry juice, canned and Pomegranates, raw are the varieties used in this article.

Infographic

Blackberry juice vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 12% 18% 38% 11% 5.1% 0.13% 0% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +20%
Contains more IronIron +60%
Contains more ZincZinc +17.1%
Contains less SodiumSodium -66.7%
Contains more PotassiumPotassium +74.8%
Contains more CopperCopper +38.6%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 38% 7.4% 18% 0% 5% 4.2% 8.4% 0% 4.8% 0% 38% 7.5% 3.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +194.4%
Contains more Vitamin B6Vitamin B6 +257.1%
Contains more FolateFolate +280%
Contains more CholineCholine +15.2%
~equal in Vitamin C ~10.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~16.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.3 g
Fats: 0.6 g
Carbs: 7.8 g
Water: 90.9 g
Other: 0.4 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +16.6%
Contains more ProteinProtein +456.7%
Contains more FatsFats +95%
Contains more CarbsCarbs +139.7%
Contains more OtherOther +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.344 g
41% 32% 27%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated Fat -85%
Contains more Poly. FatPolyunsaturated fat +335.4%
Contains more Mono. FatMonounsaturated Fat +60.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry juice Pomegranate
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry juice Pomegranate Opinion
Calories 38kcal 83kcal Pomegranate
Protein 0.3g 1.67g Pomegranate
Fats 0.6g 1.17g Pomegranate
Vitamin C 11.3mg 10.2mg Blackberry juice
Net carbs 7.7g 14.7g Pomegranate
Carbs 7.8g 18.7g Pomegranate
Magnesium 21mg 12mg Blackberry juice
Calcium 12mg 10mg Blackberry juice
Potassium 135mg 236mg Pomegranate
Iron 0.48mg 0.3mg Blackberry juice
Sugar 7.7g 13.67g Blackberry juice
Fiber 0.1g 4g Pomegranate
Copper 0.114mg 0.158mg Pomegranate
Zinc 0.41mg 0.35mg Blackberry juice
Phosphorus 12mg 36mg Pomegranate
Sodium 1mg 3mg Blackberry juice
Vitamin A 123IU 0IU Blackberry juice
Vitamin A 6µg 0µg Blackberry juice
Vitamin E 0.9mg 0.6mg Blackberry juice
Manganese 0.119mg Pomegranate
Selenium 0.3µg 0.5µg Pomegranate
Vitamin B1 0.02mg 0.067mg Pomegranate
Vitamin B2 0.018mg 0.053mg Pomegranate
Vitamin B3 0.446mg 0.293mg Blackberry juice
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.021mg 0.075mg Pomegranate
Vitamin K 15.2µg 16.4µg Pomegranate
Folate 10µg 38µg Pomegranate
Choline 6.6mg 7.6mg Pomegranate
Saturated Fat 0.018g 0.12g Blackberry juice
Monounsaturated Fat 0.058g 0.093g Pomegranate
Polyunsaturated fat 0.344g 0.079g Blackberry juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry juice Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Blackberry juice
15%
Pomegranate
Minerals Daily Need Coverage Score
10%
Blackberry juice
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Blackberry juice
Blackberry juice is lower in Sugar (difference - 5.97g)
Which food contains less Sodium?
Blackberry juice
Blackberry juice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Blackberry juice
Blackberry juice is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Blackberry juice
Blackberry juice is lower in glycemic index (difference - 0)
Which food is cheaper?
Blackberry juice
Blackberry juice is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blackberry juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173947/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.